diabetes for all

1. Printable 20­Minute Resistance Band Workout
Take the Video With You!
­­ By Nicole Nichols, Fitness Instructor
This is the printable version of our 20­Minute Resistance Band Workout Video. We recommend that you
watch the video (and read its supporting text) before trying this abbreviated version.
Chest Pull with Band
15 reps
Sit tall in a chair with your abs engaged. Fold your
resistance band in half and grip each end in front of your
chest, elbows bent. Pull the band, bringing it closer to your
chest and straightening your arms, and then slowly release
it back to the start position.
Exhale as you pull and inhale as you release.
Bent Over Row with Band
15 reps
Place the resistance band under your feet and grasp each
handle. Engage your abs and bend forward from the waist
until your back is parallel to the floor, releasing your arms
down toward the ground. Pull the handles upward, drawing
your shoulder blades together and your elbows toward the
ceiling and slowly release back down to the start position.
Keep your abs engaged to protect your lower back. Move
your feet closer to the handles to make it harder; closer to
the center of the band to make it easier.
Exhale as you pull up and inhale as you release.

2.
Shoulder Raises with Band
15 reps
Place the resistance band under your feet and grasp each
handle. Sit tall with your abs engaged and arms slightly
bent at the elbows. Lift the arms up to shoulder level and
slowly release back down to the start position.
Keep your wrists in line with the forearms, not bent. Move
your feet closer to the handles to make it harder; closer to
the center of the band to make it easier.
Exhale as you pull up and inhale as you release.
Biceps Curls with Band
15 reps
Place the resistance band under your feet and grasp each
handle. Sit tall with your abs engaged and your elbows
tucked to the sides of your waist. Curl the hands up
towards the shoulders and slowly release back down to the
start position.
Keep your wrists in line with the forearms, not bent. Move
your feet closer to the handles to make it harder; closer to
the center of the band to make it easier.
Exhale as you lift up and inhale as you release.

3.
Overhead Triceps Extensions with Band
15 reps
Place one end of the resistance band under your feet and
grasp the opposite end overhead with both hands. Sit tall
with your abs engaged and pull the arms close to the sides
of your head, elbows pointing forward. Extend the arms up,
lifting that handle toward the ceiling and slowly release
back down to the start position.
The only movement should be the elbows bending and
straightening. Keep the elbows pointed forward, not out to
the sides.
Exhale as you lift up and inhale as you release.
Shoulder Stretch
Hold for 10­30 seconds
Sit tall on your chair, feet flat on the floor, without leaning
into your chair back. Engage the abs and bring your left arm
across your chest, holding it below the elbow.
Keep the shoulders relaxed down.
Breathe deeply. Repeat on opposite side.
Overhead Triceps Stretch
Hold for 10­30 seconds
Sit tall on your chair, feet flat on the floor, without leaning
into your chair back. Engage the abs and bring your right
arm overhead, placing the palm on the center of your back

4. and supporting the elbow in your left hand.
Breathe deeply. Repeat on opposite side.
Upper Back Stretch
Hold for 10­30 seconds
Sit tall on your chair, feet flat on the floor, without leaning
into your chair back. Engage the abs and extend your arms
up toward the ceiling. As you squeeze your shoulder
blades together, pull the elbows down and back.
Hold the stretch and breathe deeply. Repeat one more time.
Chest Stretch
Hold for 10­30 seconds
Sit tall on your chair, feet flat on the floor, without leaning
into your chair back. Lace your fingers behind your back,
straightening the arms the best you can and opening up the
chest. Relax your shoulders down.
Breathe deeply.
Single Knee Lifts

5.
15 reps
Sit at the front edge of your chair, hands grasping the sides
of the chair. Keeping the spine straight, lean back until you
feel your abs engage. Keeping the knees bent, lift your left
knee up towards your chest and slowly lower it back down.
Switch sides, lifting the right knee up and then lowering
down to complete 1 rep.
Make sure you're not leaning into your chair back. Keep
your abs pulled in tight and your torso still.
Exhale as you lift your leg up and inhale as you lower it
down.
Lower Back Extensions with Band
15 reps
Place the resistance band under your feet and grasp each
handle. Engage your abs and bend forward from the waist
until your back is parallel to the floor. Keep your elbows
bend and tucked in to the sides of the waist. Keeping your
spine perfectly straight, hinge from the waist to sit back up
and then slowly lower back down to the start position.
Keep your abs and you spine lengthened. Move your feet
closer to the handles to make it harder; closer to the center
of the band to make it easier.
Exhale as you sit up and inhale as you release.
Seated Abs Stretch
Hold for 10 to 30 seconds

6.
Sit at the edge of your chair. Extend your legs out and your
arms up overhead, stretching through the abs.
Breathe deeply. Repeat one more time.
Seated Twist
Hold for 10 to 30 seconds
Sit at the edge of your chair, feet flat on the floor. Place
your left hand on your right knee and your right hand behind
you. Twist (from the waist) to the right and hold, keeping
the shoulders relaxed down.
Breathe deeply and repeat on the opposite side.
Seated Leg Extensions with Band
15 reps
Place the band's handle on your left foot, making sure it's
secure. Step on the band itself with your right foot for
resistance, holding the remaining band in your right hand.
Sit tall on your chair without leaning into your chair back.
Lift your left leg up so that the back of your thigh comes off
the chair. Keeping your leg elevated, extend your leg out,
straightening at the knee and then bend the knee.
The only movement should come from bending and

7. extending the knee. Keep your left thigh lifted off of your
chair the entire time.
Exhale as you extend your leg and inhale as you bend it.
Keep the band on your left foot and move to the next
exercise.
Inner Thigh Adduction with Band
15 reps
Sit tall on your chair without leaning into your chair back,
placing your right foot on the band for resistance. Extend
your left leg. Slowly sweep your left leg toward the midline
of the body and then return back to the starting position.
Keep your toes pointed towards the ceiling.
Exhale as you move your leg across the body and inhale as
you bring it back in line with the hip. Keep the band on
your left foot and move to the next exercise.
Outer Thigh Abduction with Band
15 reps
Sit tall on your chair without leaning into your chair back,
placing your right foot on the band for resistance. Extend
your left leg. Slowly sweep your left leg outward and then
return back to the starting position.
Keep your toes pointed towards the ceiling.

8.
Exhale as you move your leg out and inhale as you bring it
back in line with the hip. Repeat these 3 exercises on
your right side before moving to the next exercise.
Calf Raises with Band
15 reps
Place the band around your left foot, holding the handles
securely with your elbows at your sides. Extend your leg.
Point the toes forward and then slowly release them back.
Keep the band tight and think about flexing and pointing the
toes.
Exhale as you point the toes and inhale as you flex the
foot. Repeat on the opposite side.
Bent­Knee Forward Stretch
Hold for 10 to 30 seconds

9.
Sit tall on your chair, feet flat on the floor, without leaning
into your chair back. Engage the abs and extend your arms
up toward the ceiling. Bend forward from the waist,
reaching towards your feet and relaxing your torso onto
your thighs.
Breathe deeply. Slowly roll the spine back up when
finished.
Straight­Leg Forward Stretch
Hold for 10 to 30 seconds
Sit tall on your chair, legs extended in front of you. Engage
the abs and extend your arms up toward the ceiling. Bend
forward from the waist, reaching towards your feet and
relaxing your upper body.
Breathe deeply. Slowly roll the spine back up when
finished.
Seated Bend with Twist
Hold for 10 to 30 seconds
Sit tall on your chair, feet flat on the floor, without leaning
into your chair back. Bend forward from the waist, reaching
your right hand towards your left foot. Then twist your upper
body towards the left as you extend your left arm up. Try to
look up towards your hand.
Breathe deeply. Slowly rotate back down to switch and
stretch on the opposite side.
Glute and Thigh Stretch

10.
Hold for 10 to 30 seconds
Sit tall on your chair, feet flat on the floor, without leaning
into your chair back. Place your left ankle on your right
knee, gently pushing your left knee outward and down.
Bend forward from the waist just slightly, keeping the head
up and shoulders down.
Breathe deeply. Repeat on the opposite side.